Prep
2 Sets
Overhead Dual KB carry x 100ft
Banded plate walk Overs x 5 per side
Band around Knees Dual Kettlebell Squat x 10 reps
Essentials:
A.
3 Sets
Half Kneeling Kettlebell Windmill x 3 reps per arm
Rest 30 sec
Piston Kettlebell row x 10 reps per arm
On the 3 min marks
B.
3 Sets
Touch and Go Power Clean + unbroken Front squat x 8+8 reps
On the 3 min Marks
Build in weight on each set but stay light and stay unbroken.
C.
Each For time:
Sled Sprint x 100 meters
Rest 3 min
Row Sprint x 250 meters
Rest 3 min
Bike Sprint x 400 meters
Fitness:
A.
3 Sets
Half Kneeling Kettlebell Windmill x 3 reps per arm
Rest 30 sec
Ballistic Kettlebell row x 10 reps per arm
On the 3 min marks
B.
3 Sets
Touch and Go Squat Clean x 10 reps
On the 3 min Marks
Build in weight on each set but stay light and stay unbroken.
C.
Each For time:
Sled Sprint x 100 meters
Rest 3 min
Row Sprint x 250 meters
Rest 3 min
Bike Sprint x 400 meters